How to Prevent Knee Pain

Knees have an important job to do: they support the body’s considerable weight while enabling a great deal of its movements. And as any structural engineer will tell you, it isn’t always easy to combine strength and flexibility.

Knees are among our largest and most complex joints, but they’re also some of the easiest to damage. Problems in this area can lead to chronic pain, more frequent injuries and, ultimately, a loss of mobility.

That’s why keeping those joints healthy can make the difference between a good quality of life and a poor one, especially as we get older.

Build up your knees’ “shock absorbers.”

One way to give your knees love at any age is to strengthen the muscles that act like shock absorbers for them-namely the hamstrings (behind the thigh) and the quadriceps (in front of the thigh).

Sammy Margo, a physiotherapist, also recommends working on your core and building up gluteal muscles (located around the legs and buttocks). “They basically steer, control and support the legs,” she explains.

An exercise that works all of these muscles at once is stair climbing (or step-ups, which, as the name suggests, consist of stepping up and down on a stair or a stool). Ascending a flight of stairs has the added bonus of being a low-impact activity, and one that helps with cardiovascular fitness.

Cushion your knees with sensible shoes.

Footwear can be a friend or a foe to your knees. High heels, for example, force the joints to endure approximately 25 per cent more pressure compared to going barefoot. When it comes to finding healthy shoes for everyday walking, look for cushioning and a good fit.

Consider your foot shape: people with high arches might want extra padding to compensate for a lack of natural shock absorption. An easy way to figure out what kind of arch you have is to wet your foot and step on a piece of cardboard.

If most of your footprint is visible, you likely have low-arched feet, whereas if only a bit of it shows up, you probably have high arches.

Be nice to your knees.

Finally, if your knees have already suffered some wear and tear-from arthritis, for example, or from past injuries-you might prefer low-impact exercises for your fitness regimen. Swimming and cycling are great, as is Nordic walking-the trekking poles offer extra support, particularly when you’re going downhill.

Facebook
Twitter
WhatsApp
Pinterest
Reddit
Delicious
LinkedIn
Facebook
Twitter
WhatsApp

Leave a Comment

Your email address will not be published. Required fields are marked *

READ NEXT

6 Silent Signs of Gastritis

Gastritis is the inflammation of your stomach lining. Gastroenterologist Taruna Bhatia, MD, medical director of hepatology at CarePoint Health System, explains that if your stomach is burning or aching, you

Symptoms Your Pain Is an Ulcer

About one out of every 10 Americans will suffer from the burning, gnawing abdominal pain of a peptic (or gastric) ulcer at some point in life—and these facts are really

10 Warning Signs of Adult ADHD

A lot of the time it’s not hard to spot ADHD in kids. But adults can have more subtle symptoms. This means many adults struggle with ADHD and may not

5 Symptoms That You’ve Become Dangerously Stressed

Body Aches & Pains According to Everyday Health, when we stress out, our sympathetic nerve system activates the flight-or-fight response. “Blood is then sent to major muscle groups that increase

9 Things People Get Wrong About PTSD

Post-traumatic stress disorder is much more common than many of us may think. Data suggest an estimated 70% of American adults have experienced some type of traumatic event throughout their

Top 5 Reasons Why Your Feet Are Swollen

You Consume Too Much Salt The sodium in salt is the biggest dietary culprit when it comes to retaining water in general. So it only makes sense that it can

6 Surprising Health Benefits of Eating Watermelon

Watermelon is not just water and sugar—it is nutrient dense food. This delicious fruit provides high levels of vitamins, minerals, and antioxidants and just a small number of calories. Also,

6 Possible Causes of Liver Pain

Your liver is an organ that sits under your ribs. It works as your body’s processing plant. Among its more than 500 jobs are to convert food from the small

8 Useful Things Dermatologists Do Every Fall

The fall season means pumpkin-flavored everything, football, flannels, hayrides—and dry skin. Here are skin-care tips from dermatologists to protect your skin during the fall. They exfoliate a little less When

Here’s Why Yawns Are So Contagious

It’s an age-old question: Why is yawning contagious? Countless studies have backed up how yawning is contagious. But an experimental psychologist at the University of Oxford, Rohan Kapitány, wasn’t convinced.

Scroll to Top